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7-Day Bodybuilding Diet Plan to Build Muscle and Lose Fat

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7-Day Bodybuilding Diet Plan to Build Muscle and Lose Fat

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When it comes to bodybuilding, nutrition is key. You can have the best workout routine in the world, but if your diet isn't on point, you won't see the results you want.

Fortunately, eating for bodybuilding isn't as complicated as it might seem. With the help of a few simple guidelines, you can easily create a bodybuilding diet plan that will help you build stronger muscles and lose unwanted fat.

This article will outline the basics of bodybuilding nutrition and provide you with a 7-day meal plan to help you get started.

Understanding the Basics of Bodybuilding

To understand how to eat for bodybuilding, you first need to understand the basics of bodybuilding. The goal of bodybuilding is to increase muscle mass while minimizing body fat. You can do this by combining weight training and proper nutrition.

Weight training is essential for building muscle, but you won't see the results you want if your diet isn't proper. The best bodybuilding diet plans are high in protein and low in carbs. This helps keep your body in a muscle-building state while minimizing fat gain.

Bodybuilding is the process of sculpting your body into the shape you desire. This typically involves lifting weights and eating a diet to build muscle and lose fat.

While some people do bodybuilding for winning competitions, others simply do it to improve their appearance or health. You need to eat a diet that is high in protein and low in carbs. Protein provides the body with the nutrients it needs to build muscle, while carbs are stored as energy and can cause weight gain if eaten in excess.

It's also essential to ensure you're getting enough vitamins and minerals. Bodybuilders need more specific vitamins and minerals than the average person, so it's crucial to ensure you're getting enough through your diet or supplements.

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Benefits of Bodybuilding

There are several health benefits when it comes to bodybuilding.

Bodybuilders frequently exercise to maintain and enhance muscles, performing resistance and aerobics training. Resistance training enhances muscular strength and size, associated with a decreased risk of dying from cancer, heart disease, and kidney failure, among other serious illnesses.

Furthermore, bodybuilders frequently use aerobi exercise to decrease body fat, improve cardiac health, and significantly lower their chance of developing heart diseases.

Apart from exercise, bodybuilders also focus on their nutrition. Bodybuilders can eat in a way that supports their workouts in the gym and keeps them healthy if they plan carefully.

Following healthy eating patterns that include nutrient-dense foods from all food groups in appropriate amounts can significantly lower your risk of developing chronic illnesses.

Foods to Eat

Here are a few food items that bodybuilders should add to their diet to see results. These items include:

Protein

Protein is essential for building muscles. Bodybuilders need to make sure they are getting enough protein in their diet to see the desirable results. Good protein sources include Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod.

Dairy

Dairy is a good source of calcium, which is necessary for strong bones and muscles. Bodybuilders need to ensure they get enough dairy in their diet to see results. Good dairy sources include Yogurt, cottage cheese, low-fat milk and cheese.

Whole Grains

Bodybuilders must include whole grains in their diet, such as bread, cereal, crackers, oats, quinoa, popcorn, and rice. Whole grains are high in energy and nutrients for the body and help satisfy hunger while also providing micro-nutrients required for muscular growth and maintenance.

Fruits and Vegetables

These are also an essential part of a bodybuilder's diet. They are high in vitamins, minerals, and fiber and help keep the body healthy. Bodybuilders should try to include a variety of fruits and vegetables like oranges, apples, bananas, grapes, potatoes, corn, green peas, broccoli, spinach, leafy salad greens, tomatoes, green beans, etc. in their diet to get the most benefit.

Nuts and Seeds

Nuts and seeds are yet another excellent source of nutrients for bodybuilders. They are high in protein, healthy fats, vitamins, and minerals. Nuts and seeds help keep the body fueled and help with muscle recovery after workouts. Good sources of nuts and seeds include almonds, walnuts, sunflower seeds, chia seeds, and flax seeds. Help with joint pain.

Beans and Legumes

Beans and legumes are among the significant sources of protein and nutrients for bodybuilders. They are high in fiber, so they help keep the body feeling full and satisfied. Good sources of beans and legumes include Chickpeas, lentils, kidney beans, black beans and pinto beans.

Foods to Avoid

You should avoid certain foods when trying to achieve a muscular body. These foods can slow down your progress or prevent you from achieving the physique you desire.

Alcohol

Drinking alcohol can dehydrate your body and lead to muscle loss. It is best to avoid drinking any alcoholic beverages if you are serious about building muscle.

Processed Foods

These foods are usually high in sugar and sodium, leading to water retention and bloat. Stay away from high calorie bulking snacks, such as chips, cookies, and cakes.

Fast Food

Hamburgers, fries, chicken nuggets- these fast food items are loaded with unhealthy fats and calories. They will sabotage your hard work and dedication in the gym.

Bodybuilding Supplements

There are many different bodybuilding supplements available in the market. Some work better than others. When choosing a supplement, do your research to find a safe and effective supplement. Here are three of the most popular bodybuilding supplements:

Whey Protein

Many bodybuilders employ whey protein as a critical post-workout supplement to enhance muscle development. Whey aids in the growth and maintenance of muscle by providing the necessary building blocks, achieving the ultimate goal of increasing muscle mass.

Creatine

Creatine is believed to boost strength, increase lean muscle mass, and aid recovery in muscles. This muscular expansion may assist athletes in reaching bursts of speed and energy, particularly during short periods of a high-intensity activity such as weight training or sprinting.

Caffeine

Caffeine as a pre-workout supplement is terrific for bodybuilders and athletes because it is both practical and quick-acting. Because caffeine is fast-acting and effective, athletes and bodybuilders use it to enhance their energy following a strenuous exercise session.

Bodybuilding Week Meal plan

As promised earlier, here is the complete meal plan for an entire week to help you gain muscles in no time.

Monday

Breakfast (calories 585)

2 bowls of corn flakes and 2 servings of whole wheat toast 

Lunch (calories 620)

2 servings of quick buffalo chicken salad alongside 1 ounce of almonds 

Snack (calories 287)

1 cup of grains and 1 serving of yogurt and strawberries 

Dinner (calories 1011)

2 BBQ chicken sandwiches and 1 serving of easy hard-boiled eggs

Total daily calories: 2503

Tuesday

Breakfast (calories 591)

4 banana egg pancakes and 1 apple

Lunch (calories 603)

2 servings of turkey lettuce rollups and 2 cups of basic protein shake 

Snack (calories 291)

1 apple alongside almond butter 

Dinner (calories 940)

2 BBQ chicken sandwiches 

Total daily calories: 2425

Wednesday

Breakfast (calories 617)

2 egg and cheese breakfast sandwiches 

Lunch (calories 689.9)

2 peach protein smoothies 

Snack (calories 307)

1 apple alongside almond butter and 1 serving of cucumber slices 

Dinner (calories 940)

2 servings of mongolian beef

Total daily calories: 2554

Thursday

Breakfast (calories 675)

2 servings of blueberry protein pudding and 2 slices of buttered toast 

Lunch ( calories 707)

2 simple caprese sandwiches 

Snack (calories 317) 

1 bowl of cornflakes and 1 apple 

Dinner (calories 940)

2 servings of fried eggs and ham sandwich 

Total daily calories: 2639

Friday

Breakfast (calories 752)

2 servings of cottage cheese breakfast 

Lunch (calories 588)

2 cups of basic protein shakes and 1 cup of grapes

Snack (calories 337)

1 bowl of cornflakes and 1serving of cheese slices 

Supper (calories 807)

2 servings of easy grilled chicken teriyaki and 2 servings of easy steamed green beans

Total daily calories: 2484

Saturday

Breakfast (calories 709) 

1 serving of butter and honey oatmeal

Lunch (calories 690)

2 peach protein smoothies

Snack (calories 307)

2 servings of pineapple kale smoothies 

Dinner (calories 869)

2 servings of balsamic chicken salad 

Total daily calories: 2575

Sunday

Breakfast (calories 780)

2 servings of peanut butter protein oats 

Lunch (calories 686)

2 cups of grapes and 2 servings of yogurt and banana

Snack ( calories 283)

2 cups of nonfat greek yogurt 

Dinner (calories 687)

2 BLT sandwiches 

Total daily calories: 2436

Conclusion

A proper bodybuilding diet is essential for gaining muscle mass. By following the tips and meal plan outlined in this article, you will find a way to achieve your fitness goals. Supplements should only be used for an additional energy boost and not as a replacement for real food. Eat nutrient-rich foods to ensure your body receives all the vitamins and minerals for optimal muscle growth.

Reading List

Article Sources

  • CDC. ‘Heart Disease Facts | Cdc.Gov’. Centers for Disease Control and Prevention, 7 Feb. 2022, https://www.cdc.gov/heartdisease/facts.htm.
  • Goldstein, Erica R., et al. ‘International Society of Sports Nutrition Position Stand: Caffeine and Performance’. Journal of the International Society of Sports Nutrition, vol. 7, Jan. 2010, p. 5. PubMed Central, https://doi.org/10.1186/1550-2783-7-5.
  • Helms, Eric R., et al. ‘Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation’. Journal of the International Society of Sports Nutrition, vol. 11, 2014, p. 20. PubMed, https://doi.org/10.1186/1550-2783-11-20.
  • Kreider, Richard B., et al. ‘International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine’. Journal of the International Society of Sports Nutrition, vol. 14, 2017, p. 18. PubMed, https://doi.org/10.1186/s12970-017-0173-z.
  • Manzel, Arndt, et al. ‘Role of “Western Diet” in Inflammatory Autoimmune Diseases’. Current Allergy and Asthma Reports, vol. 14, no. 1, Jan. 2014, p. 404. PubMed Central, https://doi.org/10.1007/s11882-013-0404-6.
  • Parr, Evelyn B., et al. ‘Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis Following a Single Bout of Concurrent Training’. PLoS ONE, vol. 9, no. 2, Feb. 2014, p. e88384. PubMed Central, https://doi.org/10.1371/journal.pone.0088384.
  • Ruegsegger, Gregory N., and Frank W. Booth. ‘Health Benefits of Exercise’. Cold Spring Harbor Perspectives in Medicine, vol. 8, no. 7, July 2018, p. a029694. PubMed, https://doi.org/10.1101/cshperspect.a029694.
  • Tipton, Kevin D., and Stuart M. Phillips. ‘Dietary Protein for Muscle Hypertrophy’. Limits of Human Endurance, vol. 76, 2013, pp. 73–84. www.karger.com, https://doi.org/10.1159/000350259.
  • Volaklis, Konstantinos A., et al. ‘Muscular Strength as a Strong Predictor of Mortality: A Narrative Review’. European Journal of Internal Medicine, vol. 26, no. 5, June 2015, pp. 303–10. PubMed, https://doi.org/10.1016/j.ejim.2015.04.013.

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